Recipe description
Published on: June 9, 2026
High Fiber
Plant Based
Vegan
Ingredients
Lentils
16
tablespoon
Nut, walnut
4
tablespoon
Taco shell
6
handful
Onion
1
piece
Garlic
2
piece
Seed, cumin
1
tablespoon
Chili powder
1
teaspoon
Oil, olive
1
tablespoon
Lime
1
piece
Instructions
1
Preheat oven to 350°F (175°C).
2
In a skillet, heat olive oil over medium heat and add diced onion, cooking until softened.
3
Add lentils and walnuts to the skillet, followed by taco seasoning; mix well.
4
Spoon the mixture into taco shells and arrange them on a baking sheet.
5
Bake for 10-15 minutes or until shells are crispy.
6
Top with shredded lettuce and diced tomato before serving.
Nutrition
165 kcal
Calories
7 g
Protein
22 g
Carbohydrates
6 g
Fiber
3 g
Sugar
9 g
Fat
1.5 g
Saturated fat
0.6 g
Salt
Why this recipe fits you
- Rich in fiber from lentils and walnuts supports steady digestion.
- Uses a variety of plant ingredients for dietary diversity and polyphenols.
- Balanced combination of plant protein, healthy fats, and fiber.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
What are Lentil Walnut Taco Cups?
A plant-based savory bite built from lentils and walnuts, baked in a crisp cup and seasoned with warm taco spices.
Are they vegan and dairy-free?
Yes. They are vegan and dairy-free; use gluten-free cups if needed.
How long does it take to make them?
About 30–40 minutes total; bake time is roughly 18–22 minutes at 180–190°C (350–375°F).
Can I make them ahead?
Yes. Prepare the filling in advance and fill/bake before serving, or assemble ahead and bake when ready.
How should I store leftovers?
Refrigerate in an airtight container for 2–3 days; the filling or baked cups can be frozen for up to 1 month and reheated.
Can I substitute ingredients for allergies or preferences?
Yes. Replace walnuts with seeds; use gluten-free cups; or swap in other legumes as needed.
Do they provide fiber and protein?
Yes. Lentils supply plant-based protein and fiber; walnuts add polyphenols and healthy fats for fullness and gut-friendly fiber.
How many servings does this yield?
About 12 mini cups, depending on cup size.
How should I serve them?
Serve warm or at room temperature with toppings like salsa, avocado, and lime wedges.
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